Slowly, lift your knees to a 45-degree angle and squeeze your abdomen before you lift your leg up. You have to perform these exercises till you are completely exhausted and then move on to the next exercise. Without any rest, repeat this movement alternating with the other leg in front China auto parts bearings Factory and twisting your trunk with the medicine ball on hand. In the first level, we focused on core and cardio and in the second level, we will be looking at core, cardio and resistant training along with external resistance with bosu-ball and medicine-ball. Make a soft landing.Perform the same as fast as possible and as many as possible till you get exhausted.Jump up and come back to the original position.Keep your body straight and don’t allow your front knee cross your toes.Lower your body into a squat position, holding the bosu ball . Make sure you do proper warm-ups along with dynamic stretches and cool down with passive stretches to bring back your heart rate to normalcy.The writer is a master trainer, Zen Sports & Fitness. Hold your core tight throughout.These exercises can be performed after two weeks of the first set of the Insanity training workout that we showed last week. These workouts can be performed for about 50 minutes to an hour. Twist your trunk along with the medicine ball to your right.

Jump high into the air and join your feet together, simultaneously raise both hands over the head and join them together.Keep your hand behind your head and interlock your fingers.Jump into the air and then land in a split position with the right leg bent and left leg extended at the back .Stand up holding the bosu ball and then jump into the air while raising the bosu ball over your head and repeat the same.Note: Tuck your tummy in throughout the movement.Squat JackSit in a wide squat position touching your finger tips to the floor in front of you. Do these continuously for three minutes and rest for 30 seconds.Perform the same as fast as possible and as many times as possible till you get exhausted. Bicycle Crunch on Bosu Ball:Keep the bosu ball on the floor and lie on it by placing your hips firmly on the doom. Hold your core tight.

Lunge Jump With Pelvic Twist with medicine ballForm a standing position holding the medicine ball in front of your chest.Jump up and land on your toes.Note:Twist your trunk towards the leg, which is front.At first, go through a bicycle pedal motion and later on, alternatively, touch your elbows to the opposite knee as you twist back and forth.Keep your hands firmly on the edges of the bosu ball, then place the ball on the floor and kick your feet back in to a push-up position.Perform the same as fast as possible and till you get exhausted.Perform the same as fast as possible and as many as possible till you get exhausted.Bosu Ball BurpeesStand holding the edges of the bosu ball at chest level with the feet shoulder width apart. Lower your chest to do a push-up and pull your feet back to the original position. Make sure you have proper balance..Note: Keep your spinal column neutral.After landing, jump immediately and again land in a split position with legs reversed, simultaneously twist your trunk and move your hands to your left side. These circuits can be performed for as many sets as possible.